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Chickpea Tortilla Wraps

Name: Chickpea Tortilla Wraps
Prep time: 10 min
Cook time: 7 min
Total time: 17 min
Yield: 2 servings
Ingredients: 1.5 cups cooked Chickpeas, or use Canned Chickpeas; 1 cup shredded Carrot; 1/2 cup diced Onion; 1 teaspoon Garlic Powder; 6 tablespoons Chipotle Mayo, use more if needed; 2 tablespoons Sweet Relish, optional, but recommended; 2 tablespoons Lemon Juice; Salt; Pepper; 1/2 cup freshly chopped Cilantro; 6 whole Wheat Tortillas; Lettuce; Shredded Cabbage; 2 tablespoons Olive Oil; Ketchup, or Sriracha Sauce, or your fav condiment

Chickpeas are mashed, mixed with seasonings, wrapped in tortillas in lettuce, and pan-fried.

Lunch

Mexican

Soy-Free

Nut-Free

Introduction

Looking for a fresh twist on your weekly meal rotation? These chickpea tortilla wraps are a delightful combination of flavors that come together in less than 20 minutes. The star of the show is a creamy chickpea filling, mixed with crunchy carrots and onions, and seasoned with just the right blend of spices and herbs.

What makes these wraps special is how the humble chickpea transforms into something truly memorable. When mashed and mixed with chipotle mayo, the filling becomes rich and satisfying - perfect for those days when you want something hearty but still wholesome. Each bite brings you a wonderful mix of textures, from the crispy pan-fried tortilla exterior to the creamy filling and fresh vegetables inside.

I especially love how versatile this recipe is. Whether you're meal prepping for the week ahead or throwing together a quick dinner, these wraps hit all the right notes. They're filling enough to satisfy hungry appetites, yet light enough to leave you feeling energized. And at 357 calories per serving, they make for a perfectly balanced meal that you can feel good about eating.

One of my favorite things about this recipe is how easily it can be customized to suit different tastes and dietary preferences. The chipotle mayo adds a lovely kick of heat, but you can adjust the amount to make it milder or spicier. Not a fan of cilantro? Feel free to swap it out for fresh parsley. The beauty of these wraps lies in their flexibility - they're a fantastic canvas for experimenting with different flavors and ingredients.

The finishing touch of pan-frying these wraps takes them from good to absolutely irresistible. That golden-brown exterior adds a satisfying crunch that perfectly complements the creamy filling inside. And while they're definitely best enjoyed fresh off the pan, the filling can be made ahead and stored in the fridge, making these wraps a convenient option for busy weekdays. Trust me, once you try these chickpea tortilla wraps, they'll quickly become a staple in your recipe collection!

Ingredients

1.5 cups cooked Chickpeas, or use Canned Chickpeas
1 cup shredded Carrot
1/2 cup diced Onion
1 teaspoon Garlic Powder
6 tablespoons Chipotle Mayo, use more if needed
2 tablespoons Sweet Relish, optional, but recommended
2 tablespoons Lemon Juice
Salt
Pepper
1/2 cup freshly chopped Cilantro
6 whole Wheat Tortillas
Lettuce
Shredded Cabbage
2 tablespoons Olive Oil
Ketchup, or Sriracha Sauce, or your fav condiment

Instructions

Prepare Chickpeas: In a large mixing bowl, add 1.5 cups of cooked or canned chickpeas and lightly mash them using a potato masher.
Create Filling: Add 1 cup shredded carrot, 1/2 cup diced onion, 1 teaspoon garlic powder, 6 tablespoons chipotle mayo, 2 tablespoons sweet relish, 2 tablespoons lemon juice, salt, pepper, and 1/2 cup freshly chopped cilantro to the mashed chickpeas. Mix well with a spatula until the filling is combined and creamy.
Layer Tortilla: Place a whole wheat tortilla on a chopping board. Position a lettuce leaf just below the center of the tortilla. Spread a portion of shredded cabbage evenly over the leaf, then top with the chickpea filling.
Roll Wrap: Gently roll the tortilla, folding the sides inward as you roll from bottom to top. Repeat this process with the remaining tortillas and filling.
Pan Fry: Heat 1-2 tablespoons of olive oil in a pan over medium heat. Once hot, place the wraps seam-side down and fry until golden brown. Flip and cook the other side. Work in batches as needed, adding more oil if necessary.
Serve: Transfer the golden-brown wraps to serving plates and drizzle with your chosen condiment. Serve immediately while warm and crispy.

Recipe Video

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Recipe Notes

Chickpeas: You can use either freshly cooked chickpeas or canned chickpeas. If using canned, drain and rinse them well to remove excess salt and preservatives.
Chipotle Mayo: This adds a smoky and spicy flavor to the filling. You can adjust the amount depending on your spice tolerance or substitute with regular mayo if you prefer a milder taste.
Lettuce and Cabbage: Fresh lettuce and shredded cabbage add crunch and freshness to the wrap. You can use any type of lettuce, such as romaine or iceberg.
Frying Tip: Make sure the pan is hot before adding the wraps to avoid them sticking. Use enough olive oil to prevent sticking but not too much that it becomes greasy.
Storage: If you have leftovers, store the chickpea filling in an airtight container in the fridge for up to 2-3 days. However, the wraps are best eaten fresh.
Tortilla Selection: While whole wheat tortillas are recommended for their nutritional value, you can experiment with different types like spinach or tomato tortillas. Just ensure they are room temperature for easier rolling and to prevent tearing.
Texture Balance: When mashing the chickpeas, aim for a coarse texture rather than a smooth paste. Leave some chickpeas partially whole to provide textural contrast in each bite.

Frequently Asked Questions

Can I use a different type of mayo if I don't have chipotle mayo?

Yes, you can substitute with regular mayonnaise or vegan mayo if you prefer. For a smoky flavor, consider adding a dash of smoked paprika or liquid smoke.

Can I prepare the chickpea filling ahead of time?

Absolutely! The chickpea filling can be made in advance and stored in the fridge for up to 2-3 days. Just assemble the wraps when you’re ready to fry and serve.

Can I make this recipe gluten-free?

Yes, simply use gluten-free tortillas in place of the whole wheat tortillas.

How do I make the wrap spicier?

You can add more chipotle mayo or include a dash of hot sauce or chili flakes into the filling. You can also add some sliced jalapeños when assembling the wrap.

What can I use as a substitute for olive oil?

You can use any vegetable oil, avocado oil, or even coconut oil for frying the wraps.

How can I make this recipe oil-free?

Skip the frying step and serve the wraps as they are, or bake them in the oven for an oil-free option. Simply place the wrapped tortillas on a baking sheet and bake at 375°F for 10-12 minutes or until crispy.